floFOCUS
11.03.26
Pump & Sweat
45-min running clock
BENCH PRESS — RPE DROP SET
- 6 @ RPE 6↓ reduce load
- 8 @ RPE 5-6↓ reduce load
- 10 @ RPE 5↓ reduce load
- Rest ~ 1:30-2:00 between sets
2 sets: 10 DB Chest Fly + 12 gorilla row + 12 Lateral Raise + 16 alt. bicep/hammer curl
amrap remainder of time
- 5 strict pull up
- 10 bench press
- 15 push ups
- 20/16 cal ski
11.02.26
PUSH/PULL (deload)
warm up/activation (2 sets)
- 10 banded goodmornings
- 10 banded mb hip thrust
deadlift
- 3×5 @ 55-60%
2-min rest between
for time : (16-min)
- 400m run
- 15 box jump overs
- 20 deadlift
floLEVELs:
- level 1 (135/85)
- level 2 (155/105)
- level 3 (185/125)
01.01.26
HYROX
4 rounds
- 400m run
- 2 sled pushes
- 20 sit ups
- 20/18 cal ski
10.31.26
FEAR THE FLO (Day 8)
TILL DEATH DO US PART
Bring Running Sneaker For This Partner Style Workout. THE FINAL DAY.
HAPPY HALLOWEEN
10.30.26
FEAR THE FLO (Day 7)
SQUAT GAME
There will be no running. Be ready to squat…. alot.
10.29.30
FEAR THE FLO (Day 6)
THE RUNNING DEAD
Bring running sneakers……